Keto Diet Ratio: 3 Simple Tips to Track Your Macros

Easy Ways to Track Your Keto Diet Ratio

You probably have already heard about food intake ratio and the food pyramid whether you are a ketogenic diet practitioner or not. The overwhelming mention of dietary terms online is definitely intimidating. The level of pressure when those words are seen by beginners is akin to being the only member in the gym who is still a bit on the heavy side. However, this does not need to be the case. These 3 simple tips for tracking your keto diet ratio will make it easy to sift through the mess of information online.

1.Getting Past The Jargon

To make it even easier, make yourself familiar with these terms first:

Keto diet ratio – It is simply the ratio of ketosis macro-nutrients or simply keto macro

Keto macro – Or ketosis macro-nutrients are fats, proteins and carbs which play significant roles in ketosis

Traditional Keto ratio – According to experts, the classic ratio is 75% of fats, 20% of proteins and 5% of carbs. There are also advocates who prefer the 70:25:5 ratio

2. Food Choices

Before you even track your food intake, it is important that you understand the different food groups and which food to choose. When we say carbs, we are not referring to a slice of lava cake with chocolate ganache. Yes, it’s yummy and it’s carbs. But, it’s absolutely not the right kind that we’re talking about.

Healthy carb choices include carbs from fruits and vegetables. You can also opt for food made of almond flour like waffles and French macarons with only a small amount of sugar. Brown rice is another alternative that is not only healthy but could be paired with tuna, avocado and toasted nori.

If you want to maintain a good keto diet ratio, then you need easy to cook meals. You can go for the basic bacon and eggs for breakfast or some pancakes with blue berries topped with whipped cream. But if you have time to spare, you may have creamy chicken casserole or order some lasagna for lunch.

3. Tracking Your Keto Diet Ratio

The word diet alone is intimidating. If you add numbers into the mix, then it becomes even more so. If you are on keto diet to maintain your weight, then you have nothing to worry about weight loss plateau. But for the best results, closely monitor your food intake. You should also identify the macros that you are under or over consuming. But don’t worry too much–a day of slight keto diet ratio variation wouldn’t tip the scale in the wrong direction.

Aside from controlling your food intake, you can also use keto strips to detect ketosis. The most common keto macro testing is through dipping ketone strips in your urine. There are also available breathalyzers to measure the amount of acetone while you are in ketosis. The best method though is the use of blood ketone strips which should be inserted into a meter for a more accurate reading.

There are alsofree online keto macros calculator that you can use to determine the amount of macros you need in a daily basis. It will consider your gender, weight, height, age, and energy expenditure. If you have a desk job but works out regularly, it can also calculate the macros needed based on your customization.

There is probably a very long list of recipes available for people who would like to achieve a specific keto diet ratio and it could even get longer as you become more creative in designing your menu and more determined in flexing those muscles. In the end, it still varies per individual and the key is to know your own body very well.